PCOS and Summer

Summer is here—longer days, warmer nights, and plenty of sunshine. While the season brings a lot of joy, it can also present unique challenges for those living with Polycystic Ovary Syndrome (PCOS). From managing hormonal imbalances to dealing with heat-related fatigue or body image struggles, summer might feel overwhelming—but it doesn’t have to be.

Whether you’re heading to the beach, chasing your kids around the park, or just trying to keep cool, here are some supportive, empowering ways to navigate summer with PCOS:

Stay Hydrated & Cool Down: PCOS can increase your risk of inflammation and fatigue—two things the summer heat can make worse. Keep your body happy by:

   •    Drinking water consistently throughout the day (add lemon or cucumber for a refreshing twist)

    •    Avoiding sugary drinks that spike insulin

   •    Cooling off with cold showers, fans, and lightweight clothing

Tip: Coconut water is a great natural electrolyte booster!

Focus on PCOS-Friendly Summer Foods:

Summer is prime time for fresh fruits and vegetables. Load up on:
    •    Berries: Low-glycemic and full of antioxidants
    •    Leafy greens: Support detox and hormone balance
    •    Zucchini, cucumber, tomatoes: Hydrating and rich in nutrients

Try grilling lean proteins like chicken or tofu, and swap heavy sauces for fresh herbs and olive oil.

Move Your Body (Gently): It’s tempting to push hard with fitness goals in the summer, but with PCOS, balance is key. Exercise should support—not stress—your hormones.

Consider:
    •    Morning or evening walks when it’s cooler
    •    Swimming or water aerobics
    •    Yoga or Pilates for hormone regulation and cortisol control

Listen to your body. Rest is just as important as movement.

Protect Your Mental Health: Summer can bring up body image challenges, especially with PCOS-related symptoms like bloating, weight gain, or acne. Social media and “bikini body” culture don’t help.

Remind yourself:
    •    Your worth isn’t defined by your weight
    •    Healing takes time—and everyone’s journey is different
    •    You are allowed to enjoy summer in your skin, just as you are

Affirmation for the season: I am strong, healing, and worthy of joy.

Sync with the Season: PCOS symptoms can fluctuate with your cycle, and summer is a beautiful time to align your lifestyle with your body’s rhythms.

If you’re tracking your cycle:
    •    Use the extra daylight for energy-boosting habits in your follicular or ovulatory phases
    •    Focus on rest and nourishment during luteal and menstrual phases

Tuning in to your body helps you respond with compassion, not frustration.

Living with PCOS in the summer doesn’t mean missing out—it means finding ways to support your health while soaking up the sunshine. With the right tools, mindset, and support, you can feel empowered, not overwhelmed, this season.